5 Kickass Barry's Moves You Can Do Anywhere
You don't have to leave your home to tone up.
While you may use weights and resistance bands at your favorite studio or gym, there are plenty of equipment-free exercises that you can do at home or while you're traveling. From explosive cardio movements to controlled strength challenges, Barry's instructor Shelley Sinegal is sharing five moves that deliver major results for your butt, legs, core, and triceps. All of these movements are designed for one minute per exercise; to get the maximum benefit, try to flow from one exercise into the next, minimizing your breaks to really feel the burn.
How: Start with your feet together and hands by your sides. Jump straight up, spreading your feet wider than your hips to land with a deep bend in your knees—a.k.a., a squat position—before jumping back up to the starting position.
Shelley's tips: Drive through your heels as you spring up from each squat. Don't forget to keep your chest lifted and your hips back. (Think knees behind toes.)
Alternating Spider Plank with Push-up
How: Holding a plank position, bring your right knee toward the outside of your right elbow using the obliques, then step the foot back before doing a push-up. Repeat on the left side. Look to your knee cap as you pull the knee forward to more deeply engage the obliques.
Shelley's tips: For an advanced version, you can pull the knee towards the shoulder instead of the elbow. For a modified version, substitute the push-up with a hip pike between spider planks.
Push-Up to Side Plank with Hip Dips
How: Start in a straight-arm plank position, hands under the shoulders with finger tips facing foreword. Do one push-up, then slide the right hand under the center of your chest and reach your left hand to the ceiling, stacking the hips. Next, dip your hips toward the floor twice—think six-inch movements down and up with your hips—before returning to your plank and push-up position. Repeat on left side.
Shelley's tips: Keep your arms parallel to your body, with elbows grazing the rib cage for your push-ups. You might not be able to come down as low, but you will tone your triceps. Keep your feet staggered (instead of stacked) on the side plank to deepen the work.
Forearm Plank Hip Dips
How: Start in a forearm plank, and alternate dipping the hips side to side in a slow, controlled motion. You'll want to rotate your hips until they are one inch off the ground on either side as you dip, arching your hips like a rainbow when moving from side to side.
Shelley's tips: Pull your navel toward your spine and tuck your hips under to find a perfect plank position. Make sure your neck is in line with the spine.
How: Starting in a straight arm plank position with your hands under your shoulders, jump your feet forward outside of your hands. Lift your chest as you stand from a squatted position, then lower the hands back down before jumping your feet back to your starting position.
Shelley's tips: For an advanced version, add a push-up, and challenge yourself to finish the last ten seconds with an added jump to boost your heart rate and caloric burn.